Which is beneficial for weight loss, steamed potatoes or steamed sweet potatoes

Both steamed potatoes and steamed sweet potatoes are helpful for weight loss, but sweet potatoes have a higher dietary fiber content and lower glycemic index, making them more suitable as a staple food for weight loss. Both types of food are high-quality staple choices with low fat and high carbohydrates, and can be consumed alternately during weight loss. The starch of steamed potatoes is mainly resistant starch, with higher content after cooling, which can delay gastric emptying rate and increase satiety. Every 100 grams of steamed potatoes contains about 77 calories, vitamin C, and potassium elements, but high-temperature cooking can destroy some water-soluble vitamins. Potatoes have a low protein content, so it is recommended to pair them with eggs or soy products to improve nutrient utilization. Attention should be paid to the fact that sprouted potatoes contain solanine toxin, and it is necessary to remove the bud eye area. Steamed sweet potatoes contain more abundant beta carotene and dietary fiber, and their viscous dietary fiber can slow down the absorption rate of carbohydrates. Each 100 grams of steamed sweet potatoes contains approximately 86 calories, with the orange red variety having a particularly high content of vitamin A precursors. The dietary fiber in sweet potatoes can promote intestinal peristalsis, but excessive consumption may cause bloating. Purple sweet potato varieties also contain antioxidants such as anthocyanins. It is recommended to steam them with the skin to preserve more nutrients.

During weight loss, it is recommended to replace polished rice and white flour with steamed root and stem foods as staple foods, with a recommended single consumption of 150-200 grams. Pairing green leafy vegetables with high-quality protein foods can balance postprandial blood sugar reactions and avoid adding high calorie ingredients such as butter and sugar. People with gastrointestinal sensitivity should consume sweet potatoes in small amounts and pay attention to the combination of total calorie control and exercise throughout the day in order to achieve the desired weight loss effect. Long term consumption of a single staple food may lead to nutritional imbalance. It is recommended to rotate 3-4 different staple foods per week.